Size Strength & Awesomeness

[Buildingup24]

Legs/Abs

Foam Roll

Front Squat: singles
135-1x8
145-1x5
155-1x3
175-1x2
185-4x1 (form was PERFECT)
135-1x8

Hack Squat:
225-3x7
SLDL:25lb plates
195-3x8

Leg Press:
220-1x30
270-1x20
315-1x10
6 front levers

 

[Buildingup24]

Chest/Shoulders

Push-ups/Pull-Ups

Wide Grip Upright Row->Arnold Press->Band Lateral->band rear delt
50-1x15--70-3x13
35-3x12
Band-3x16
Band-3x15

face Pulls-
57.5-3x11 (hold)

DB Flat Bench:
80-12-6 (PR on 12!)
85-6-4 (PR on 6!)

1 Arm PD->Band OH Ext->Band PD:
25-2x11
Band-3xfail
band-3xfail

Kept it short today.

 

[NoFatChicks91]

Grats on PR man

 

[rustilldown]

See
Dude your front squats are quickly becoming beastly ! Nice work


Ride it like you stole it!!

 

[Buildingup24]

Snatch Grip Rack Pull: below knee
225-10-10-9-8
Clean: sets of 3
135-140-145-150-155-140
Pull-Ups:
BW-

DB Flat:
85-7-7-5 (PR)
Incline Cybex:
210-2x6
140-1x15

Incline Curls-KB Curl:
60lbs-10-9-8-7
20KG-4x6
Decline DB CGBP: elbow in
55-3x8

Wide grip row->band Lateral:
80-3x11
Band-3x12
Abs/Face pulls
Hill Sprints

 

[hitmaniac]

love all the routines and diet suggestions. i love doing hit style workouts. first sets I do real slow and controlled and go until i cannot move a millimeter if i had to. then do more traditional lifting sets to get all parts of the muscle tissue. for instance chest/tri's:
1set bench press- 245x 10 FAILURE 4 sec down and 4 sec up
2set inc. dumbell bench- 90x 10 FAILURE same slow reps
3 set close grip bench- 195 x 10 FAILURE same slow reps
4set incl. bench- 225x 12 normal rep speed 2-3 sec down 1-2 up
5 set inc. dumbell flyes- 50 x 8 normal rep speed
6 set triceps rope pushdowns- 70x 10 normal rep speed

its like a variation of yate's blood and guts with mike mentzer's slow to failure added in there.
let me know what you think! btw front squats are a must! gotta love blowing up the quads before deadlifts!

 

[Buildingup24]

Front Squats:5/4/3/2/1
135-145-155-175-185
190-4x1

Leg Press:
270-1x20
315-1x15
360-1x10
405-1x5

back Squat:
135-2x8 (30 sec rest)
185-3x3 (45 sec rest)
225-1x1

 

[NoFatChicks91]

190 x 1 front squat is that a PR? Either way nice.

 

[Buildingup24]

225- front squat for a single is my PR
Sorta doing heavy singles at 90% to get used to holding the weight up.

 

[NoFatChicks91]

225 is great, yeah I know what you mean on the singles though, on your one rep max front squat it's hard not to dip forward and have some form problems